Monday
Monday’s session brings another change, we have decided to mix up what we are programming on each day. Traditionally we have programmed a leg biased session to start our week and now we have an upper body biased session. Our Metcon flow is complete 3 full rounds as a “buy in” then in the remaining time complete as many burpees as possible.
Warm Up
2 Rounds
3 p/s shoulder CARs
4 thoracic bridge
5-10 push up with scap plus
5-10 Row using both hands on kb/DB
30 sec Straight arm Plank
ZOOM/PARK
Strength Circuit
15min AMRAP for load/Quality7 p/s Push press
7 Explosive Push up (explode up)
7 SA DB Bent over Row
14 sec MAX isometric Bent Over Row hold with towel
14 V-ups
*park variation of max isometric, 7 rows + 14sec top hold on one side then repeat on other side
Metcon
ZOOM SESSION
12AMRAP
3 Rounds
32 Step ups
16 DB/KB Hang power clean
9 Hand release push ups
THEN in the remaining time
AMRAP burpee over bar
PARK SESSION
12AMRAP
3 Rounds
400m Run
16 DB/KB Hang power clean
9 Hand release push ups
THEN in the remaining time
AMRAP burpee over bar
Tuesday
Tuesdays sessions is a leg biased strength session with tempo goblet squats and romainian deadlifts. Lower load/reps but a greater focus on form and rebuilding our movement patterns.
Metcon is a simple couplet, with a park and zoom variation.
Warm-up
2 rounds
4 squat to stand
4 each internal knee drops
4 squat thoracic rotation
10 bird dog
10 p/s Glute fire hydrants
5x Hollow Body inch worm
Strength Circuit
ZOOM/PARK
4 sets
Tempo Goblet Squat
8reps 2/2/x/1
-Rest 45 sec's-
-into-
4 sets
Tempo Romanian DL
10 Reps 2/1/2/1
-Rest 45 secs-
Metcon
ZOOM SESSION
10AMRAP10 SA DB/KB Squat Cleans
2-4-6-8-10-12... HSPU< pike push up<p/s push press
PARK SESSION
10AMRAP
10 SA DB/KB Squat cleans
2-4-6-8-10-12-14x 10m Shuttle Run
Wednesday
Wednesdays session we have a pairs WOD, completed at a social distance or through the power of zoom. Use zooms chat to privately message your partner to keep track of total rounds completed. For the park session you can share reps anyhow, just dont share equipment and share fist bumps through the air.
ZOOM SESSION
Warm Up
2 Rounds
2 Hip CARS p/s
10 Bird Dog
10 Curtsey lunge
10 KB/DB Deadlift
10 Russian Swings
20 sec per side overhead carry or hold
Movement Specific Warm up with coach
Metcon
20AMRAP "R4R"
6 Rounds
12 KB/DB Swings
10 Sit ups
-into-
6 Rounds
12 KB/DB Lunges
10 Snatch
-into-
6 Rounds
10 Burpees
2 TGU
-Back to start-
PARK SESSION
WARM UP
2 Rounds
100m jog
2 Hip CARS p/s
10 Bird Dog
10 Curtsey lunge
10 KB/DB Deadlift
10 Russian Swings
20 sec per side overhead carry
Movement Specific Warm up with coach
Metcon
21AMRAP with Partner "Share anyhow"
800m Run *together
60 Swings
50 Sit ups
40m Travelling lunge
30 Snatch
20 Sync Burpee (chest to floor at same time, tall at same time)
10 TGU
Thursday
Thursday session is an active recovery flow followed by a core strength circuit.
Zoom/Park Session
Warm up
-Thoracic Flow
4 Flexion/extension of thoracic in downward dog
4 dive bomber
4 Twisting bears
4 Thoracic rotations in deep squat
4 w-vs
4 S-waves
Coach led movement break down
Active recovery
15mins Quality
1 KB Complex 6 DL 4 HC 2 PP (p/s)
4 inch worm + push up
6 Kossak squat
8 weighted leg lifts (slow as possible eccentric)
20sec chest to wall HS hold < park 10m OH carry p/s
Core Circuit
Every 2mins for 3 sets
45sec plank + 10 v-ups
-into-
2 Rounds
30 sec side plank left side + 15 Standing KB/DB oblique crunch (crunch onto left side)
30 sec side plank right side + 15 Standing KB/DB oblique crunch (crunch onto right side)
-1min rest between-
Friday
Fridays session is a two part metcon. First part is an all out sprint burpee EMOM, Choose a rep range you can complete under 30secs. Practice moving fast and explosive. Followed by every 3mins for 5 rounds Metcon.
Warm Up
2 rounds
3 Squat to stands
6 Internal knee drops in squat
6 Deep Squat thoracic Rotations
2 lunge flow per side
2 rounds
5 Push ups with push plus
10 S Waves
Metcon
PARK SESSION
10EMOM:
5-10 Bar/KB/DB facing burpees
*All out sprint pace.
-rest 5 mins-
Every 3 mins for 5 rounds
200m run
12 KB Reverse lunges
20m Bear Crawl/ 10m HS Walk
Mobility
ZOOM SESSION
10EMOM:
5-10 bar facing burpees
*All out sprint pace.
-rest 5 mins-
Every 3 mins for 5 rounds
20 Step ups
12 Hang Split Snatch
4 Wall Walks
Saturday
Saturday’s session is a 30min running clock. At the 0:00 you will complete the first metcon and rest until the 12:00. At 12:00 you will complete the 2nd workout as fast as you can and rest the remaining time until the 22:00 where you will start the 3rd and final metcon.
Warm up
2 rounds
45 sec skipping < Run 200m
5 Kang squats
2 P/s Lunge Flows through downward dog & dive bomber
3 p/s Standing shoulder CARS
Metcon
PARK/ZOOM SESSION
Running clock for 30 mins
-- Begin at 0:00
For time:
100 DUs/SUs < park=80 KB/DB hops
50 kb swings
30 Push Press
-- Begin at 12:00
3 rounds:
15 Goblet squats
15 burpee “through a squat”
-- Begin at 22:00
For time:
30 SA Clusters